#race tips

This is a sponsored conversation written by me on behalf of Applebee's. The opinions and text are all mine.

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As we gear up for the world’s biggest race, the 2018 TCS NYC Marathon in a little over a week, one thing you’re sure to hear about in terms of runner fuel, is Carbo Loading. It’s a practice that many endurance athletes especially marathon runners are familiar with. If you don’t know what it is, lemme break it down for you.

Carbo Loading or Carb loading (which is short for carbohydrate loading), is when you change your diet to consume mostly carbohydrates (carbs) in the days leading up to a race. This is done to increase the glycogen stored in your body. Glycogen is the main source of energy during an endurance event. If it’s used up prematurely, you can “hit the wall” i.e. experience major race fatigue.

Research has shown that carbo loading can reduce fatigue by as much as 20% and increase performance by 2-3 % in endurance events lasting 90 mins or longer. That’s pretty substantial especially if you’ve got race goals in mind.

So now that you can know what carbo loading is, how do you do it?

Here are my 5 Tips to Effectively Carbo Load:

Start 2-3 days Before Your Race - You should consume a diet that’s high in carbs and low in fat 2-3 days prior to race day. That’s around 4.5 grams per pound of bodyweight a day. So if you weighed 150 lbs, you’d be consuming around 675grams or 2700 calories in carbs per day.

Your Race Event Must Be Longer Than 90 mins - Half marathons, marathons, ultras and triathlons all fall under this category. Doing anything less than this is unnecessary because your body won’t be working long enough to use up all that stored glycogen. Extra glycogen in your muscles could actually have an adverse effect.

Exercise Must Be Reduced - Carbo loading works best when you reduce the amount of exercise or training you’re doing i.e. taper mode. This will allow you to build up your glycogen stores. If you continue training at the same level, your body is just gonna use the carbs now rather than later, when you need it most.

Drink Lots of Water and Non-Caffeinated Fluids - Ensure that your body is well hydrated before race day. You should be going to the bathroom every couple hours and your pee should be clear or pale yellow in color.

Choose Your Carbs Wisely - You should consume carbs that are low in fiber, low in fat and easy to digest. You should also consume foods that you’re familiar with. Plain bagels, waffles, low fiber cereal, oatmeal, bananas, fruit smoothies, white bread, white rice and plain pasta are a few good examples.

I’ve done close to 100 races consisting of numerous half marathons, triathlons & marathons including running the NYC Marathon 5 times, and one of my favorite carbo loading meals is pasta. It’s also my favorite post-race meal. Just ask my husband :)

I’m excited to partner with Applebee’s to tell you about their FREE (yes free) Pastathon event in NYC on November 3rd. They are inviting all registered 2018 TCS NYC Marathon runners and their guests (up to 6!), to dig into their new Neighborhood Pasta menu that features five pasta dishes:

Classic Broccoli Chicken Alfredo

Chef Bulgarelli’s Stuffed Rigatoni and Tomato Meat Sauce

Creamy Penne Pasta with Sliced Prime Rib

Cajun Pasta with Blackened Shrimp

Cajun Pasta with Blackened Chicken

All pasta items come with a delicious Signature Breadstick, brushed with garlic and parsley.

I tried the Chef Bulgarelli Stuffed Rigatoni and Tomato Meat Sauce a few days ago with my family and not only was it filling but it was also delicious! 

It’ll definitely be a great way to fuel up before race day.

To attend the Applebee’s Pastathon event on November 3rd at their 205 W. 50th Street, New York, NY restaurant, simply visit their event website here and register to reserve your spot.

See you guys there!

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ROKA's Co-Founder Kurt Spenser interviewed Jesse Thomas ahead of Wildflower this year.

KS: Wildflower is a BLAST, but it is also a BEAST!  How do you set yourself up for a great race here every year? JT:It all starts with the Maverick Pro, obviously. :) Honestly, you've got to approach this race with respect. It's a tough, hilly course, and usually pretty dang hot. I'd say it's impossible to be too conservative early in the race. That starts with the swim, staying as relaxed as possible and keeping in mind you have LOTS of racing left once you exit the water. The last two years, I've had guys fly by me and pull away from me on that first hill on the bike, only to come back hurting 30-40 miles down the road. I really gauge my effort on that first climb, and try to find a pace that feels too easy, because that's probably about the appropriate pace. You have a lot of adrenaline and excitement at the start, so do your best to chill. I tell myself to keep from pushing until about 40 miles into that course, and even then, it's with the knowledge that I've got a super tough run ahead, so you never want to feel buried.

KS: Wildflower is an awesome campground-community experience for most athletes.  Super fun - but not the always the best pre race sleeping conditions..... 

JT: I strongly believe that sleep the night before a race doesn't matter. I've raced well with 8 hours of sleep and 3 hours of sleep. Because of nerves, weird sleeping environments, and busy prep, my typical pre race sleep is no more than 4-5 hours. So don't over think it. You want to do your best to get as much rest in the 3-4 days leading up to the event, which includes sleep, but also just means staying off your feet, trying to sneak a nap in and in general keeping chilled out. My wife tells me to "keep it low," which means I do my best to not worked up or worried about anything. It's as much a mindset as anything else, and how relaxed and refreshed you are mentally is more important than how you approach it physically. KS: As you pointed out - this race can get get HOT!! (and we're not talking about the naked aid stations...) JT: For the heat, the most important thing you can do is be conservative with your effort. It can be like an extra weight on your shoulders that you don't feel until it's too late. So I'll adjust my effort on the bike and early run to account for how hot it is. I'll also take in plenty of liquid and electrolyte. I'm using OSMO at the moment, which seems to work great. I'd say it's impossible to over drink, so slow down at the aid stations and take in plenty of liquids. I'll literally walk through the run aid stations to make sure I get enough water in. It doesn't matter how strong you are, if you get dehydrated it's game over! Thanks for taking the time out for all the "crazy-ass fans" and Wildflower athletes JT -- we'll be wearing our Aviators and cheering like maniacs on Saturday!